What is Seated in and outs?

Seated in and outs is a medium-difficulty bodyweight core exercise that targets the rectus abdominis and obliques. Performed seated with legs extended, you draw knees to chest and extend legs out while leaning back slightly to build abdominal strength, endurance, and hip flexor coordination.

How to Do Seated in and outs

  1. Setup position: Sit on your sit bones with legs extended, back slightly reclined, hands by sides for balance, and spine long. Brace your core before starting.
  2. Initiate movement: Exhale and draw both knees toward your chest, rounding slightly through the upper back while keeping shoulders relaxed and core engaged.
  3. Extend legs out: Inhale and slowly extend legs back to near-full length, keeping them lifted a few inches off the ground and the core tightly engaged.
  4. Control tempo: Use steady, controlled tempo—avoid momentum. Move deliberately, pause briefly at both endpoints, and focus on core tension to protect lower back.
  5. Progress safely: Modify by keeping feet on the ground or perform slower reps; progress by adding ankle weight or increasing rep count while maintaining strict form.

Muscle Groups

Core

Description

Commence in a seated position with legs extended straight in front. Engage your core and lean back slightly, balancing on your sit bones. Draw your knees toward your chest, rounding your back. Extend your legs back out, keeping them lifted off the ground. Repeat the movement with controlled precision, emphasizing core engagement. Enhance abdominal strength and endurance through a regular practice of Seated In and Outs.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Seated in and outs?

Seated in and outs strengthen the rectus abdominis and obliques, improve core endurance and hip flexor coordination, and enhance pelvic stability for functional movements. It’s equipment-free and useful for conditioning, posture, and transitional calisthenics skills.

What are common mistakes with Seated in and outs?

Common mistakes include using momentum, lowering legs too close to the floor and arching the lower back, tensing the neck, and holding breath. Focus on slow, controlled reps, keep legs at a safe height, maintain pelvic tilt, and breathe evenly to protect the spine.

How can I progress or regress Seated in and outs?

Regress by keeping feet on the floor, bending knees, or using hands for support. Progress by straightening legs fully, adding light ankle weights, increasing reps, or advancing to V-ups, L-sit raises, or windshield wipers while maintaining strict form and core tension.